Open gym times 5:30 – 6:30 a.m. & 5:30 – 6:30 p.m.WODFor time:Handstand walk (150 ft)/50 shoulder taps against the wall/10 inchworms40 shoulder presses (55/75 lb)(45/55 lb)800-m run– Complete handstand walks in 25-ft segments.

On a 15:00 clock:For load:1 snatchWODFor time:15 box jumps (30/30 in)(24/24 in)400-m run OR 20/24 cal bike20 box jumps (24/24 in)(20/20 in)400-m run OR 20/24 cal bike25 box jumps (20/20 in)(16/16 in)400-m run OR 20/24 cal bike PUREFIT 16 Min AMRAP 16 Step Ups16 DB Snatch300 M Run/Row/ Ski

WODFor time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank holdPost-workoutAccumulate:30-50 GHD hip extensions or good mornings PUREFIT For time:1:00-2:00 plank hold400m row30 situps30 pull-ups/ring rows30 knees ups/ K2E400m row1:00-2:00 plank holdPost-workoutAccumulate:30-50 banded good mornings

CFCody Team WOD Teams of 220min AMRAP:4 Rope Climbs20 Thrusters (65/95)20 Burpee Box Jump Overs (20/24) -divide reps however, one person working at a time.

CFCody WOD Skill/Strength6 sets for load:1 Snatch Balance + 2 OHS -lift every 90sec- “Annie”50-40-30-20-10Double UndersSit ups Jump Rope subs15-12-9-6-3 Calories -This is a GLORY BOARD WOD. Make sure every rep is FULL range of motion. It must be completed as it is written in order to make the Glory Board. Record results on the […]